Department of Human Performance, Minnesota State University, Mankato, Mankato, Minnesota, USA.
J Strength Cond Res. 2011 Sep;25(9):2448-52. doi: 10.1519/JSC.0b013e3182001696.
Complex training is characterized by pairing resistance exercise with plyometric exercise to exploit the postactivation potentiation (PAP) phenomenon, thereby promising a better training effect. Studies on PAP as measured by human power performances are equivocal. One issue may be the lack of analyses across multiple sets of paired exercises, a common practice used by athletes. We evaluated countermovement vertical jump (CMJ) performance in 19 women, collegiate athletes in 3 of the following trials: (a) CMJs-only, where 1 set of CMJs served as a conditioning exercise, (b) heavy-load, back squats paired with CMJs, and (c) hang cleans paired with CMJs. The CMJ vertical displacement (3-attempt average), as measured with digital video, served as the dependent variable of CMJ performance. Across 3 sets of paired-exercise regimens, CMJ-only depreciated 1.6 cm and CMJ paired with back squats depreciated 2.0 cm (main effect, p < 0.05). Conversely, CMJ paired with hang cleans depreciated 0.30 cm (interaction, p < 0.05). Thus, the best complex training scheme was achieved by pairing CMJs with hang cleans in comparison to back squats or CMJs in and of themselves. Future research on exercise modes of complex training that best help athletes preserve and train with the highest power possible, in a given training session, is warranted.
复合训练的特点是将抗阻训练与增强式训练相结合，以利用后激活增强（PAP）现象，从而有望获得更好的训练效果。关于通过人体力量表现测量的 PAP 的研究结果存在争议。一个问题可能是缺乏对多组配对练习的分析，这是运动员常用的做法。我们评估了 19 名女性的反跳垂直跳跃（CMJ）表现，这些女性是大学生运动员，她们在以下 3 种试验中进行了 CMJ 跳跃：（a）仅进行 CMJ 跳跃，其中一组 CMJ 用作调节练习，（b）大负荷的后深蹲与 CMJ 跳跃配对，以及（c）悬垂清洁与 CMJ 跳跃配对。垂直位移（3 次尝试的平均值）通过数字视频进行测量，作为 CMJ 表现的因变量。在 3 组配对练习方案中，仅进行 CMJ 跳跃会降低 1.6 厘米，而 CMJ 与后深蹲配对会降低 2.0 厘米（主效应，p <0.05）。相反，CMJ 与悬垂清洁配对降低了 0.30 厘米（交互作用，p <0.05）。因此，与后深蹲或仅进行 CMJ 相比，将 CMJ 与悬垂清洁配对是实现最佳复合训练方案的最佳方式。未来有必要对复合训练的运动模式进行研究，以帮助运动员在给定的训练课程中以最佳方式保持和训练最高的力量。
